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- 7 Days, 7 Breakfasts
- Get a FREE Body Fat Tester—This Month Only!
- Help Us Help Haiti
- Going from Fat to Fit with the X
- 9th Law of Exercise: Loving It
- 10-Minute Recipe: Seared Ahi Tuna
Trainer Tip: Speed and Pace
Workouts are like porridge—you need to find the one that's just right for you . . . Kick higher or lower, run faster or slower, lift more or less, and find the proper range of motion that's best for your body. This philosophy takes the pressure off and allows you to get the best workout possible.
Tony Horton
7 Days, 7 BreakfastsBy Joe Wilkes
It's hard to work good nutrition into our days. We're working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we're not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night's leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.
People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism then overeat at lunch because they're hungry. You're much better off trying to eat something nutritious in the morning so your brain and body rev up and you don't start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.
Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.
Sunday: Mom's Pancake Recipe
Like so many of my family's "secret" recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it'll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grown-ups who are watching their cholesterol, my brother came up with an alternative: substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they're quite tasty. You can top them with your favorite fresh fruit. If you can't live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they're cheaper!
- 1 cup fat-free cottage cheese
- 6 eggs
- 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
- 1/4 cup canola oil
- Pinch of salt
- Dash of vanilla extract
- 1/4 cup milk
Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies by size. Serves 6.
Preparation time: 15 to 20 minutes
Nutritional information (per serving):
|Fat Total
|15 grams
|9 grams
|1.5 grams
|13 grams
Monday: Power Oatmeal
Oatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps reduce cholesterol and slow sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It's a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it's easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.
There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don't live on "Martha Stewart time" are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn't include sugary flavorings like maple brown sugar, apple cinnamon, etc. We're going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody's Whey Protein Powder.
- 1 cup prepared oatmeal (see above)
- 1 Tbsp. flaxseed
- 1/2 cup blueberries
- 1/4 cup walnuts, chopped
Mix all ingredients in a bowl (or a to-go cup).
Preparation time: 10 minutes
Nutritional information (per serving; without and with Whey Protein Powder):
|Fat Total
|26 grams
|48 grams
|10 grams
|12 grams
|(with Whey Protein Powder)
|27 grams
|50 grams
|11 grams
|21 grams
Tuesday: Carl's Chocolate Almond Shakeology®
I was able to get my hands on Beachbody® CEO Carl Daikeler's favorite Shakeology recipe. And anyone who's been fortunate enough to spend time in the company of our energetic boss will join me in saying, "I'll have what he's having." For harder-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For harder-to-stomach ingredients like the raw egg, you could use protein powder.
- 1 cup almond milk
- 1 tsp. almond butter
- 1 whole banana
- 1 whole egg, raw
- 1 scoop chocolate Shakeology
- 1 scoop Shakeology Boost: The Fiber
- 1 cup ice
Mix all ingredients in a blender until creamy.
Preparation time: 10 minutes
Nutritional information (per serving):
|Fat Total
|12 grams
|62 grams
|13 grams
|27 grams
Wednesday: Healthy Breakfast Burrito
Going to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don't have to be unhealthy. Fillings like veggies and eggs that are often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You'll create a quick, healthy breakfast that can be eaten on the move (although the police department would discourage trying to eat while driving).
By the way, here's a tip for easy-peasy scrambled eggs or egg substitutes I learned from a "restaurant" in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà, scrambled eggs perfect for a sandwich or a burrito.
- 1 scrambled egg or egg substitute (or tofu)
- 1 6-inch whole-grain tortilla
- 2 Tbsp. black beans, canned
- 2 Tbsp. low-fat cheddar cheese (or soy cheese)
- 2 Tbsp. chopped tomato
- 2 Tbsp. chopped onion
- Hot sauce to taste
What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.
Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out cooked tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one half of the tortilla. Heat the beans in the microwave (not too much or they'll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don't have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)
Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)
Nutritional information (per serving):
|Fat Total
|10 grams
|35 grams
|6 grams
|20 grams
Thursday: Fruit Parfait
The Harvard School of Public Health recommends that most people should have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you're really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably in season) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald's® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)
- 1-1/2 cups plain low-fat yogurt (or soy yogurt)
- 1 Tbsp. almonds, finely chopped
- 1 Tbsp. flaxseed, ground
- 1/2 cup blueberries
- 1/2 cup apple, diced
- 1/2 cup cantaloupe, diced
In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn't that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one's watching.)
Preparation time: 10 minutes (more or less depending on what needs chopping)
Nutritional information (per serving):
|Fat Total
|16 grams
|57 grams
|9 grams
|27 grams
Friday: Tuna Salad Surprise
Have you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna's not just for lunch anymore. In fact, when we have our big healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).
- 5 oz. canned tuna in water (if in oil, skip olive oil)
- 1 Tbsp. olive oil
- 1 tomato, diced
- 1/4 cup green onions, diced
- 2 Tbsp. parsley and/or cilantro (or more to taste)
- 2 Tbsp. lemon juice (or to taste)
- Salt and pepper to taste
- Raw jalape�o (if desired)
Mix first four ingredients in a bowl and season to taste. Chop in some raw jalape�o for extra zip!
Preparation time: 10 minutes
Nutritional information (per serving):
|Fat Total
|15 grams
|12 grams
|2 grams
|43 grams
Saturday: Vegetable Frittata
Since it's the weekend, it might be nice to make something you don't have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don't have to try to flip it on the stove top (or onto the floor, as the case may be.) It's a crowd-pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.
- 6 eggs, beaten
- 1 cup fresh spinach, torn
- 1 tsp. garlic, crushed
- 2 medium plum tomatoes, chopped
- 1/4 cup onion, chopped
- 1 red bell pepper, chopped
- 2 Tbsp. fresh basil, chopped
- 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
- 1 oz. Parmesan cheese (or soy cheese), grated
- Cooking spray
Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).
Preparation time: 15 to 20 minutes
Nutritional information (per serving; 1/2 frittata):
|Fat Total
|23 grams
|14 grams
|4 grams
|33 grams
Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan. Come back next week for part two of our five-part series, and get recipes for 7 Days, 7 Lunches. Bon appétit!
Related Articles
"14 Ways to Follow the P90X Nutrition Plan on the Road"
"Eating for Great Abs"
"Recipe: Crispy Oven-Baked Chicken"
Got something to say? Chat with the writers and other readers this coming Monday, February 15th, at 7:00 PM ET, 4:00 PM PT, in the Beachbody Chat Room!
If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at email@example.com.
Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.
Help Us Help Haiti
HURRY! Time to have your donation matched is running out! By now, we've all seen the horrific images on television of the destruction in the wake of the earthquake that struck Haiti on January 12th. Beachbody wants to help. From now until February 15th, Beachbody will be matching up to $60,000 in donations made by Beachbody employees, Coaches, or customers to a number of Haiti relief efforts. Click here for more details from Beachbody CEO Carl Daikeler, and please donate today.
Going from Fat to Fit with the X
Check out this inspiring video from P90X® graduate Duke G. His journey started with a sobering trip to the doctor's office—Duke was declared obese. Three years later, his battle with the bulge has resulted in bulging muscles and a new lease on life.
9th Law of Exercise: Loving ItBy Tony Horton
Exercise involves commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90® exclusively and it works for you, then keep doing it until it doesn't work for you. If you get partway through P90X and it's not your cup of tea, then stop and do something else. Something's got to bring you back day after day, week after week. Love it or leave it.
I don't know about you, but if I don't like or love something, then I don't do it. Period. On the other hand, I'm extremely motivated when it comes to doing the things I love. Folks always ask me what I consider to be the best ways to get in shape: "Is Power 90 really the best program for me?" "What do you think about spinning?" "I hear that kayaking is the fastest growing sport in America. Will that get me in shape?" "If I run more, will that help me burn off extra fat?" The truth is they're all great ways for losing weight, getting in shape, and living a healthy lifestyle. If any of these workouts feels like work to you, then it won't work for you, especially over the long haul. People fail to finish fitness programs because they don't enjoy what they're doing.
It boggles my mind why anyone would continue to do anything they don't enjoy. Call me crazy, but I believe that loving what you do is the key to joy and happiness in every category of life. If you're dealing with a lot of emotional drama, slaving away at work, and eating junk food, then how in the hell will you stick with a workout program that you dread before starting it? It helps to be enthusiastic about what you're doing. It's a thrill for me to see the thousands of folks start and complete my workout programs. It means that "fun and variety" are key components to people's success. Power 90 and P90X work because Beachbody supported me in my quest to incorporate the things I love.
The formula for figuring out what you love (this applies to everything in life) is simply being creative and curious (see "1st Law of Exercise: Variety" in the Related Articles section below). Curiosity and creativity involve finding ways to modify, integrate, and alter your workouts so that you can incorporate the things you love into your daily routines. I'm at the point in my fitness journey where I'm not exactly sure what my workout is going to look like 10 minutes before I start it. I often develop my workouts on the fly. This approach allows me to be creative as I make my way through it. I do this when I ski and rock climb, so why not with my workouts? I've been noticing lately that some people in the Beachbody community have been combining different programs to create personalized workouts. This is genius! They're mixin' it up and finding ways to enjoy it. Loving it helps you stick with it. Sticking with it will happen when you find ways to make it interesting. I recommend this strategy only after you've completed a full round of Power 90 or P90X.
If you're anything like me, you'll discover that the same thing over and over doesn't work over time. FIND WHAT YOU LOVE (no matter what anyone else says) and do that. If you stay curious, try new things, and abandon the exercises you dislike and continue doing the ones you love, then you'll discover a fitness philosophy that you'll stick with for a lifetime.
Tony H.
Related Articles
"1st Law of Exercise: Variety"
"5th Law of Exercise: Reality"
"8th Law of Exercise: Sleep (and Stress)"
Got something to say? Chat with the writers and other readers this coming Monday, February 15th, at 7:00 PM ET, 4:00 PM PT, in the Beachbody Chat Room!
If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at firstname.lastname@example.com.
10-Minute Recipe: Seared Ahi Tuna
Skip the expensive seafood restaurant and its fattening sauces and sides. This quick and easy gourmet treat will load you up with a whopping 50 grams of protein, almost no carbs, and only a little fat (and healthy fat at that). This recipe is delicious hot off the grill or chilled for a salad or sandwich
- 6 oz. ahi tuna
- 2 tsp. Asian five-spice seasoning
- 1 tsp. grill seasoning
- Cooking spray
Spray a grill pan or outdoor grill with cooking spray and preheat on high heat. Coat the tuna with combined seasonings. Sear tuna 2 minutes on each side, then remove from heat.
Serving suggestion: Slice tuna on an angle and serve over mixed greens that are dressed simply with extra virgin olive oil and lemon juice.
Preparation Time: 5 minutes
Cooking Time: 4 minutes
Nutritional Information (per serving):
Calories Protein Fiber Carbs Fat Total Saturated Fat 236 50 g 0 g < 1 g 3 g 0 g
If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at firstname.lastname@example.com.
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A process area alarm activated. The alarm was caused by an instrument channel located above a reaction vessel off-gas system final HEPA filter canister, which indicated 25% of the lower explosive limit (LEL) for hydrogen. Since the only source of hydrogen is from the reaction vessel during the reaction of sodium with concentrated sodium hydroxide, the immediate actions were to shutdown the reaction process and place the facility in a safe condition.
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Food & Drink
Be a guest of Katmai's brown bears
Matthew Casey, Special to CNN • Updated 27th June 2013
Up next
Editor's Note — CNN.com's weekly Summer in the Park series turns to rangers at the United States' most popular national parks to get insider recommendations for your visits, whether you have just one day or can stay longer. The series will run through Labor Day.
A brown bear cub clumsily splashes into the Brooks River to receive his mom's first fishing lesson. Those too-big-for-his body paws will be perfect for catching sockeye salmon, which started running the river in late June.
Witnessing this passing of ancient knowledge to the next generation is a once in a lifetime opportunity -- from at least 50 yards away, as the mother bear is as dangerous and unforgiving as the rest of Mother Nature's Alaskan creations.
These bears live on the head of the
Alaskan Peninsula
, which is the gateway to the chain of Aleutian Islands, formed by ancient volcanic eruptions that built the geography that eventually made region habitable for human beings.
The 1912 eruption of the Novarupta volcano
was the largest of the 20th century, and four years later, the National Geographic Society sent Robert F. Griggs to explore the bottomless lakes, soaring mountains and impenetrable forests of what would become
Katmai National Park and Preserve.
Griggs' prize was the Valley of Ten Thousand Smokes, Novarupta's 40-square-mile stretch of then still-smoldering volcanic ash that ranged from 100 to 700 feet deep. Katmai, a national monument since 1918 and a national park since 1980, gives visitors the opportunity to see the wilderness as Griggs saw it, to witness bears, moose, eagles and salmon within the floral beauty and rugged expanse of Alaska.
Park stats:
In great part because of its remoteness, tourists didn't begin regularly visiting Katmai until the 1950s. The 4-million acre park has averaged about 39,000 visitors a year since 2008, according to the park service. About 10,000 people visit Katmai in July to view the bears at Brooks Camp, says park ranger Roy Wood.
Summer in the Park: Great Smoky Mountains
The location:
Katmai is on the Alaskan Peninsula, and park headquarters is in King Salmon.
Visitors can get to the park
via plane or boat, but there is no road access. There are daily commercial flights from Anchorage to King Salmon, about a 290-mile trip. Travelers can also access Katmai from Kodiak, Iliamna, Soldotna or Homer. Visitors can also charter flights and boat rides within the park, including the 30-mile ride from King Salmon to Brooks Camp.
If you go:
Getting to Katmai is the hardest part, says Wood. But admission to the park is free. However, there is a
camping fee
for staying at Brooks Camp, and you will need a
to do commercial filming or photography.
Summer in the Park: Grand Teton
Meet our ranger:
Roy Wood is Katmai's chief of interpretation, education and partnerships. Originally from Evansville, Indiana, Wood committed to becoming a park ranger after a college internship at
Grand Canyon National Park
. He also worked as a seasonal park ranger at Grand Canyon,
national parks.
Wood came to Katmai National Park and Preserve 10 years ago and fell in love with the brown bears.
"I got to the point where I could recognize the bears," says Wood, producer of
"Katmai: Alaska's Wild Peninsula,"
which will debut July 5 on PBS. "They ceased to be anonymous, wild animals in the forest. They became individuals with behaviors and identities. It's been really fun to see bears that I saw as cubs come back with their own cubs."
For a day trip, don't miss:
Brooks Camp
. The park service operates a visitor's center there from June 1 through September 17, and the area offers fishing, anthropological history and world-class bear watching. Overnight visitors can purchase a camping permit or stay at Brooks Lodge.
Katmai is home to more than
2,100 protected brown bears
. Wood says that during July, 70 to 100 brown bears are concentrated within a square mile of Brooks Camp. The bears can be observed from the trail or from stands that provide increased protection.
"We don't put radio callers or ear tags on the bears," Wood says. "There is nothing to ruin your photos."
Travelers to Brooks Camp should come prepared, as the
NPS website
advises travelers to bring proper gear for rugged terrain and unpredictable weather, which often results in travel delays.
Summer in the Park: Yosemite
Favorite less-traveled spot:
Valley of Ten Thousand Smokes
. While noting that most of the park is "less traveled," Wood suggests visitors to Brooks Camp take the 23-mile daily bus ride to the valley. Created by the Novarupta volcano's 1912 eruption, it was the sight that so awed explorer Robert Griggs. Wood recommends visitors spend a night camping there.
"You have the volcanoes, the valley and beautiful uncluttered sky," he says. "That intense solitude is available to just about everyone."
Favorite spot to view wildlife:
When Brooks Camp is slow for bear watching, Wood says experienced outdoor explorers should check out any place on the Pacific coast where sedges, a grass-like plant that bears eat, grow above the high-tide line.
There are pilots who will take you to Geographic Harbor, Swikshak Lagoon and Hallo Bay for bear watching during the spring and summer, he says. The northern edge of Katmai is best for viewing wildlife in August and early September, says Wood, but that the local names don't exist on a map and are known only by pilots who fly there.
Summer in the Park: Cuyahoga
Most magical moment in the park:
The first time Wood stood in a river to watch salmon run to their spawning grounds. "We often speak of salmon being the lifeblood of the region and its people," he says. "When you are waist deep among them, it is easy to see why. At first, the salmon deflect around you. But if you remain still, they gradually accept your presence and resume their normal upstream movement."
Funniest moment at the park:
A dominant male bear reclaimed his favorite fishing spot from younger male by intimidating the young bear into falling over the waterfalls. "Bears can be unintentionally funny," says Wood. "Every now and then their comedic timing is impeccable."
Watch a video of the showdown here
Summer in the Park: Isle Royale
A ranger's request:
Katmai is home to brown bears, which are the same species as grizzly bears but have different behavior patterns, says Wood. Keep at least a 50-yard distance from all bears, which are solitary animals.
You should never separate a mother from her cub, says Wood. The mother will interpret the separation as a threat. Since brown bears can move at speeds up
35 miles per hour
, escape will be practically impossible.
"A common misconception about Katmai and Brooks Camp is that since they (the bears) don't run, they're tame or they like us," says Wood.
Can't get enough bears? View live feeds of bears in Katmai at explore.org
Another park he loves:
Canyonlands National Park
in Moab, Utah. Wood says he would like to return to the Colorado River Plateau, the region where his long trek to becoming a park ranger began. Canyonlands is on the plateau and is a series of geographical forms created the by ancients flows of Colorado River and its tributaries, Canyonlands is home to
Horseshoe Canyon's
, rock art,
Island in the Sky
mesa and the Cedar Mesa Sandstone spires at
What national park would you like to visit? Please share your thoughts in the comments section below.
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Delbert Africa Denied Parole
From Move 9 Parole:
Write a note of support to Delbert:
SCI Dallas
1000 Follies Road
Dallas, PA 18612
Earlier this week we found out that our Brother Delbert Africa was denied parole by the PA Parole Board and was given a two year hit. One of the reasons they cited for Delbert being denied in their own words he is a risk to the safety of the community. This is unacceptable anyone who has ever met Delbert or has come in contact with him can tell you that Delbert Africa is nowhere near a threat to the safety of the community even the Superintendent of SCI Dallas who along with Delbert's Counselor recommended Delbert for parole so the Parole Board has to come with something better than this. People in the community who the Parole Board are saying are at risk all wrote letters of support for Delbert's Parole.
In fact their is a risk to the safety of people in the community but it's not Delbert Africa or the rest of the Move 9. It's the police known murderers of our children. The police that murdered Move men, women, and Move Children on May 13th 1985 walk the streets with immunity. The police who murdered Brandon Tate Brown in Philadelphia are still walking the streets with their identities protected. Akai Gurley, Eric Garner, and so many others safety has been put at risk by these foul murderers who walk the street and continue to be a risk to the community as a whole's safety. It's obvious a person who has kept down gang and racial violence in prison is far from a threat to the community at large. (more…)


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Nimsoft's approach to monitoring solutions for virtualized data centers has been widened by a new Vblock private cloud infrastructure package. The company's unified monitoring architecture is intended to provide performance and availability monitoring for network, storage, compute and application layers across cloud platforms and SaaS resources.
By monitoring Vblock cloud environments as a whole -- rather than as individual components -- the Nimsoft Monitoring Solution (NMS) is designed to help service providers and enterprises to discover and address the root causes of issues that can impact critical IT services.
Vblock Infrastructure Packages are integrated cloud solutions packages that come from the Virtual Computing Environment (VCE) coalition -- a collaboration of Cisco, EMC and VMware. Vblock is said to offer a low-risk route for service providers and enterprises to deploy clouds that leverage performance-optimized, certified solutions.
"The Vblock solution is generating significant and growing interest among both enterprises and hosted service providers, and with it comes an opportunity to rethink management along the same lines of convergence," said Jim Frey, research director, Enterprise Management Associates.
Frey suggests that by providing the first comprehensive monitoring capability for the Vblock Infrastructure Package, Nimsoft may help service providers extend value to enterprises looking to 'virtually' realize business agility with Vblock.
"For enterprises and service providers alike, the Vblock is a game-changing platform for rapidly deploying cloud infrastructures. The ability to provide a complete monitoring solution that provides a holistic view into the health and performance of a Vblock across all the various subsystems, alleviates some of the biggest management concerns that customers have," said Doug Toombs, senior analyst with Tier1 Research.


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Without A Clue
I've often wondered what Michael Caine would have done if he had been given the part of Sherlock Holmes. Without A Clue doesn't answer that question. It does, however, give me an idea what he would look like playing Sherlock Holmes. Instead Without a Clue answers a question I didn't even know I had.
What if Doctor Watson was the real sleuth and Sherlock Holmes was only a bumbling incompetent actor hired by Watson in order to give him a chance to practice his craft? Doctor Watson is well played by Ben Kingsley, serious but totally frustrated by the vain, drunken, womanizing actor Reginald Kincaid [Michael Caine] who is constantly in the spotlight while playing the part of Sherlock Holmes, pushing Watson further and further into the background. Everyone wants to talk to Sherlock Holmes. Everyone laughs at Doctor Watson, who despite his brilliance, is seen by almost everyone except the landlady Mrs. Hudson and his crew of irregulars, as a bumbling fool. Everyone else that is, except Moriarty, who just might be able to destroy Watson and reveal Holmes for the imposter that he is. This is not a great film, but it has two great actors who work well together and it kept me entertained. It takes the seriousness of Sherlock Holmes and twists it just enough to have fun with it without making it seem ludicrous. It's not a heavy handed Airplane-like spoof. It's a slightly over-the-top parody of one of the most beloved detectives in literary and film history. It is a film I've watched at least four times over the years, and I am sure I will watch it again.


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How can we increase employment and strengthen social cohesion? The prime minister of Norway argues that we need urgent action to ensure that an entire generation of young people remains connected to the labour market. We must also address the issue of income distribution to protect the vulnerable and guarantee greater equality of opportunity across our societies.
References and recommended sources
The office of the Prime Minister of the Norwegian Government
More OECD Observer articles on Norway
By Jens Stoltenberg, Prime Minister of Norway
©OECD Yearbook 2013
Related Documents


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New Grant Funding at SUNY Canton Increases Learning Opportunities for High School and College studentsMonday, September 16th, 2013
Students in SUNY Canton's Mechanical Engineering Technology program are building rapid prototype machines for area high schools. The kits to build the sophisticated three-dimensional printers were purchased through the most recent Carl D. Perkins Career and Technical Education Grant.
"We were awarded approximately $178,000 for the 2013-2014 academic year to be used on six projects," said SUNY Canton Grants Coordinator JoAnne Fassinger. "Part of this project will be to reach out to area high schools to spark interest, especially among female students, in the engineering fields by providing them access to three-dimensional printers."
Students at the College will assemble and calibrate some of the machines, which students can use to print complicated projects in plastic. Then they will be distributed to area high schools. "Canton Central [Hugh C. Williams] High School will be receiving our first machine," said Assistant Professor Daniel J. Miller, the Mechanical Engineering Technology program director.
Other grant funded purchases at the College include: new equipment in the Electrical, Mechanical and General Engineering Technology programs; new welding equipment for the Automotive Technology Program; new computer servers for the Information Technology computer laboratory; and new equipment for the Dental Hygiene program.
Additionally, the College used a portion of the funding to create an Engineering Tutoring lab in Nevaldine Technology Center. Students can go to this specific lab to receive individual attention outside of class.
About SUNY Canton:
SUNY Canton offers a variety of career-driven bachelor's degrees in addition to its associate and certificate programs. In the past year, the College added two new bachelor's degrees and expanded its facilities with a new athletic center, nicknamed Roos House, and the Grasse River Suites Residence Hall. The College's faculty members are noted for their professional real-world experience in addition to their academic credentials. SUNY Canton OnLine offers flexible and convenient online courses and programs. The College's 14 athletic teams compete as provisional members of the NCAA Division III as well as the USCAA.


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Our machine engraving options for monograming include Block Monogram, Interlocking Monogram, Circle Monogram and Block Initials Script. For hand engraving, multiple lines or different font options, please call 843.723.3594 or email info@croghansjewelbox to place the order.
Left to Right: Block Monogram • Interlocking Monogram • Circle Monogram • Block Initials
From our estate & antique collection, this circa 1880 Victorian-style belt buckle ring is crafted of 18K yellow gold with two starburst set Old Mine cut diamond accents.
Total diamond weight: 0.04ct
Ring size: 7.5
Weight: 4.4g
Delivery & Pick Up: Free standard shipping on orders $100+. Free in-store pickup for online purchases.
View our shipping policy & rates.
Buyer Protection Guarantee: Insured shipments. If your purchase doesn't arrive as described, Croghan's will make it right. Contact us for more info.
Returns & Exchanges: Don't worry. Items can be returned within 7 days.
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Japan is renowned for its high-quality green teas. At first glance, it may seem that Japanese teas are fairly uniform because most (but not all) of them are green teas. However, there is a wealth of diversity in these jade brews. In part one of this two-part exploration of Japanese green teas, we'll share some of the key differences that separate the main types of Japanese green teas, including origins, tea plants, shade growing and harvest times.
The main specialty tea-producing regions of Japan are Uji, Shizuoka and Kyushu.
Uji is known for Uji Gyokuro, Uji Matcha and Uji Kabusecha, but there are also some exceptional Uji Sencha teas we've found in our travels. Tea from Uji is often called "Ujicha" or "Uji tea."
Shizuoka is known for its Sencha and, especially, its light, sweet Shincha.
Kyushu tea is generally lower quality than Uji and Shizuoka tea. However, some Kyushu tea farmers are planting new and interesting varietals, and there are many organic tea farms in the region.
Tea Plants
The varietal of tea plant and the parts of the tea plant that are used to make tea also determine how a green tea will look, smell and taste.
Japan's most common tea varietal is known as Yabukita, or "North of the Bamboo Forest." Around Uji City, the Kyotowanabe is popular. And, of course, Kyushu is experimenting with new tea varietals. Each has a unique appearance, aroma and flavor when processed.
Many Japanese green teas use two leaves and one bud. However, some traditional Japanese teas are intentionally made of stems for a lower caffeine level and milder flavor. Our Green Kukicha, Kukicha Twig Tea and Houjicha de la Crème are all examples of Japanese twig teas.
Shade Growing
Most Japanese green teas are grown in ample sunshine. However, a few are partially shade-grown to mimic the mists of high-elevation Chinese green teas. These teas include Gyokuro and Matcha (which are shade grown for 20 days or more before harvest), as well as Kabusecha (which is shade-grown for about two weeks before harvest).
Harvest Times
Sencha that is harvested in early spring is known as "Shincha" (or "new tea" or "first-flush Sencha"). Summer and fall pluckings of Sencha are often referred to as Bancha, a type of "everyday green tea" that's commonly served after meals in Japan.
Depending on the region and the weather patterns of the year, Gyokuro (a type of shade-grown green tea) and Matcha (a shade-grown, powdered green tea) may also be plucked slightly later in the spring than Shincha.
More on Japanese Green Teas
In next week's blog post, we'll talk about the differences in processing and blending that distinguish Japanese green teas from one another.


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|The Empress offers 375 guest rooms and suites, situated in the center of Chiang Mai within quick distance of the iconic Night Market, the Walking Market, the airport, and the train station. A certified four-star luxury hotel with a five-star standard, we aim to bring you the best in Thailand through superlative service, attentive staff and world-famous breakfast spreads.
Our facilities include three specialty restaurants with special diet options. All our floors are equipped with modern amenities without sacrificing the culturally rich charm of the north.
|Empress Hotel offers rooms in several levels of
luxury and size: Superior and Deluxe Room. Extra beds are available
for all rooms.
:: Superior Room ::
A comfortable room, equipped with either twin beds or single, larger beds.
:: Deluxe Room ::
A more comfortable room with enhanced amenities, equipped with either twin beds or single, larger beds.
:: La Brasserie ::The hotel's newly redecorated grill room. Offers succulent grilled and roasted meats together with a wide range of magnificent fine wines and delicious desserts. It's warm and elegant ambience make the perfect evening either on business or get-together dinner.
:: Panda Palace ::
In this Chinese restaurant, you will feast on exquisite Cantonese
delicacies and a variety of Dim Sum dishes prepared by the long-time
experienced Cantonese cuisine Chef.
:: Chao Nang Coffee Shop ::
Round-the-clock coffee shop with a cool and friendly atmosphere,
serving traditional Thai, Chinese and Western cuisines. An ideal
spot for breakfast, lunch to full course dinner or snacks in
:: Garden Lounge ::
Just the casual spot for an intimate atmosphere with expertly mixed drinks and the best in-town live entertainment
:: Poolside Bar ::
Serving refreshments and snacks by our outdoor swimming pool. Located on the 3rd floor adjacent to the Fitness Center and Sauna room.
|The Empress Hotel and Convention Centre meeting
facilities cater from international corporate meetings rooms fully
equipped with sound proof walls, state-of-art audio visual
capabilities, convenient for break-out and concurrent sessions.
The Empress Hotel and Convention Centre has the following rooms available for meetings, conventions, banquets, expositions, and the like:
Imperial Ballroom
Viman Meeting Room
Petcharat Meeting Room
Nopphakao Meeting Room
Business Center
Secretarial facilities, information on local commerce and banking, telecommunications and wireless high speed internet connection are available.


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2 count Insect Repellent Towelettes Unscented Deep Woods (case/24)
Browse all deals at Home Depot
See more in Garden Supplies
See more from OFF!
* This offer may contain time-sensitive information and offers. Please check with Home Depot to confirm actual price & availability.
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Home Depot
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Johnstown, PA 15904
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Greensburg, PA 15601


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Victor Borsuk stands out in 2009 KPWT Dakhla
The wind today was at an average of 17knots, but picked up in the afternoon to a little over 20 knots. Wind direction is north east, blowing down the West Coast from the Canary Islands, only 200 km away.
As in the single elimination, 7 minute heats were run with 3 minute intermissions. The water was less choppy today, which made conditions perfect for the freestyle competition.
After some excellent performances yesterday by Jesse Richman (HAW, CABRINHA) and Leander Vyvey (BEL, JN), today was a day for Victor Borsuk (POL, NAISH). He lost in the first round of the single elimination, but fought his way to the semis in the double and faced Stefan Permien (GER, KITEFACTORY) in a closely contested heat. Both competitors were riding super well, but unfortunately only one of them can progress to face the Russian, Tyushkevich for the third spot on the podium.
Borsuk settled for 5th spot, but what a strong performance by the Polish rider today! Jesse faced Leander once more in the men's final and what a well-contested final it was. Both riders took their 8 meter kites out and looked well powered to perform their moves, with a good combination of power and some cool old school tricks. Jesse came out top once again and won his first Freestyle title for the year on the KPWT.
For the ladies, Leticia Quesada (SPA, OZONE) was kiting well and faced Kriss Kinn (US, STRIBOG) for the third spot on the podium. Unfortunately for Quesada, Kinn was in no mood to give up her position and progressed into the next heat against Kari Schibevaag (NOR, OZONE).
Unfortunately Gisela Pulido (SPA, AIRUSH) was once again too strong for the ladies and went on to take her fourth Freestyle Event for 2009. She is looking so smooth on the water, with her kite position low when performing her power moves and handlepasses that cannot be matched.
This evening, local sponsor, "LES BRASSERIES du MAROC", have invited all riders and both teams to a party at 21h30 after dinner. Free drinks will be sponsored by Heineken and Beaufort and will include Heineken beer of course and a local Moroccan Wine.


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Anybody watch this Show called Army Wives on Lifetime channel. I think it is amazing. Being a military wife I love when people try to tell our stories and do a good job at it. Military wives are military wives no matter what branch of service they are in.
I know you are thinking does that stuff really happen. Well my answer is yes. I know a person that can fit most characters on the show. It is sad to say but one of them is me, I'll let you figure out which one it is. But going through this life on a daily basis and to see it broadcast is humbling.
I pray that those watching will reach out to there friends, family, or co-workers that serve. Being a military family does not happen only on memorial day, veterans day or July 4th, it is everyday. But it seems like those are the only days normal/average americans are grateful. We live with bombings, loss of limbs, loss of children and husbands, uncertainty of when they come home or if they will come home. We deal with the traveling and the little amount of face time. We have to explain to our children why Dad is never at the school play or field trip. We have to explain why their best friend died or why their best friend has to move away. Gruesome, some may say but I say it is OUR LIVES. You can not lie to the children or hide the truth. They are extremely intelligent and pick up on our feelings and they listen when you think they are not.
If you do anything today think of the children of all the soldiers, sailors, marines and airman that are serving. These little people can teach you a lot and make you realize that LOVE gets you past all the pain and sadness. They bring joy in the desert and on the homefront. Say a little prayer that they will be given a chance at a happy healthy and long life, long after they are out of the nest.
God Bless our military and their families.
Sunday, June 22, 2008
Army Wives The TV Show
Anybody watch this Show called Army Wives on Lifetime channel. I think it is amazing. Being a military wife I love when people try to tell our stories and do a good job at it. Military wives are military wives no matter what branch of service they are in.
Sweet writings of HaskinsHouse at 9:38 PM 1 comments
Wednesday, June 18, 2008
I want to start off saying I am thankful to be a mother today especially of 4 happy healthy children, but along with that goes the stress of being the single mother at this point. Ryan is still gone, going on 3 weeks now and I am trying to keep everything in order while trying to give attention to all 4. I am managing to keep everything tidy and straightened up. I am working on getting the kids into a daily routine of dressing, making beds, breakfast and the other dozen things that come along with a house. But there are always battles amongst the children. That can be trying explaining why they can not do something. Or why we have to clean up. Parenting is definitely tough especially trying to do it alone with family 2000 miles away.
What I am missing is the comfort of another adult. The converstaions of another adult. I miss being asked "How was your Day". Courtney does a good job of trying to comfort me when I get lonely, her intentions are great but it is not Ryan or a close friend. I miss just being able to take a walk without worrying about who has the kids or are they in bed or just taking the walk in general. I am really feeling lonely these days. I would say that I wish things would go back to normal but is there ever normal with all the chaos that turns circles around us. I would like to be phoned, emailed and asked about me, not about the kids. Is that selfish? Maybe but I put all my energy into these 4 beings and this house and I feel I need to be wanted, eh.
Ryan calls but he doesn't really talk, he answers my questions. Weird? But that is the extent of our converstations. Boring, lonely and just plain ridiculous. Anybody got any ideas how to get him to talk when he is away. I have not figured it out yet.
So tonight I am just feeling lonely but I am not sure that is the correct word. Sad maybe, huh, unsure. WOW, just a rush of emotions.
So I just had to get it off my chest, Ryan is coming home on Monday and then Linda(MIL) will be here on Tuesday for a week. So there is light at the end of the tunnel.
Sweet writings of HaskinsHouse at 9:38 PM 1 comments
Monday, June 16, 2008
Military life can be adventurous and exciting but it also can leave families worlds apart from each other. My family suffers from this more than we should. Although my husband does not have to go to Iraq, Qatar, or Afghanistan he must travel 10-18 days at a time sometimes twice a month. The hardest part is that it can be short notice, less than 5 hours notice. It can be very hard to plan anything that involves him knowing he may not be here. It has taken us 2 years to take a family photo at a studio because of this hardship. Frustrating!!!!
I am getting more and more used to this traveling. The kids are getting more and more immune to Dad. They have learned to lean on Mom for almost everything. WOW, I never planned for my kids to go straight to mom without even thinking about Dad. I wonder what effect this is going to have on them as they get older. Now what I did not tell you is that this traveling has been going on like this since August 2005 and will continue until April of 2010. A long time for a child not to have a steady father. A long time for a mother to put up with all the everyday chores, bills, practices, field trips, shopping, cleaning, laundry and yard work.
I know this could be worse but looking at this I wonder how many NON-military families stop to think about the thousands of families that are sacrificing something for them. Yes our military members are fighting but whatever happened to helping out the families that are left behind?
We bear the brunt of the drama, heartache, loneliness and explainations to the youngins.
We miss many holidays, birthdays, Special days and many many extracurricular events. I am used to it but I never like it nor do I like the side effects it leaves behind.
Say a little prayer tonight for all those families that are struggling and all those children that don't completely understand what their fathers and mothers are doing and why they have to keep leaving.
God Bless
Sweet writings of HaskinsHouse at 9:22 PM 0 comments
Fathers Day without a Hubby
So Ryan has been in Europe for 15 days. He came home on Friday only to have to leave again EARLY saturday morning. So I had the kids make Fathers day cards while he was gone. Friday we decided would be OUR FATHERS DAY since he would be home. The kids picked the breakfast Menu the day before and were given strict instructions to let daddy sleep since he was coming in late that night. Did it happen????????????
Daddy, daddy says Ryker at 6:50am. So much for sleeping in! I decided I needed to get up and get cooking because we had an appt at 9:30 that morning for Riley and Ryker. Ryan had plans to go the library, education office and bank. So the kids and I got up fixed breakfast and Ryan came down and we had a nice family breakfast since the kids last day of school was Thursday. It was nice. Lots to talk about since we had not seen him in over 2 weeks.
WE proceeded to clean up, take showers get dressed oh, and we had to do the PRESENT ritual.
(OTS, Ryan always brings each of a special gift from all the places he travels. The minute we are home and the luggages are unpacked they are chomping at the bit to see what he has for them).
Anyways we go to our appt and all those other places. The kids insist on going to the pool so they can show him the progress they are making with swimming and diving or front flipping. We spent 2 hours playing and wearing ourselves out.
Ryan gets the grand idea to come home and get out the slip n slide that he has not seen since I bought it while he was in the EU. The kids and Ryan have a blast racing and playing. Guess what, Mommy was forced to race Daddy too. Hello, grass in the suit, yuck!!! It was fun though.
Then the kids love to go to dinner the night Daddy is first home so we tried a new restaurant on the water. It was fun, I had gumbo and shrimp creole, YUMMMMM!!!
So Friday was a great Fathers day but then we wake up Saturday morning to Daddy gone again.
Sunday is here and we must spend the without him. Being a military family I am so far away from my own father and stepfather. It can be tough.
Sweet writings of HaskinsHouse at 9:06 PM 0 comments
Labels: Family
Thursday, June 5, 2008
1st week of June
Sweet writings of HaskinsHouse at 6:29 PM 1 comments


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Source Information
About U.S. Public Records Index, 1950-1993, Volume 2
The U.S. Public Records Index is a compilation of various public records spanning all 50 states in the United States from 1950 to 1993. These records are all accessible to the general public by contacting the appropriate agency. Ancestry.com has simply made the process of finding certain public records easier by making them available in an online searchable database.
Entries in this index may contain information such as:
- A person's first name, middle name or initial and last name
- A street or mailing address
- A telephone number
- A birth date or birth year
- An age
Important Note:
As Ancestry.com is neither the author nor the compiler of the data in its indexes, we cannot assume responsibility for the accuracy of this information.
Please exercise caution when judging the accuracy of data in the U.S. Public Records Index. Some addresses and telephone numbers are invalid and birthdates may be inaccurate as well.
What types of public records have been utilized to create the U.S. Public Records Index?
- White pages
- Directory assistance records
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- Postal change-of-address forms
- Public record filings
- Historical residential records
Please note the following important details about the U.S. Public Records Index:
- People under the age of 18 are not listed in this index.
- Because of the historical nature of this index, individuals may be listed in households with prior co-habitants, spouses, etc.
14 Nov 2019: Changes were made to improve the performance of this collection. No new records were added.


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A bacterial gene has somehow lept across the species barrier and landed in the genetic makeup of an insect.
While it's a mystery how the gene got there, it's been a big help to the insect.
The insect, called the coffee berry borer, is the bane of coffee plantations worldwide. It lives on nothing but coffee beans and causes about $500 million of damage every year.
Coffee researchers in Colombia were not looking for cases of cross-species gene swapping.
They were simply trying to figure out how the coffee berry borer drilled its way into the coffee bean.
They contacted Cornell University plant biologist Joss Rose, who had developed some scientific tools the Colombian researchers thought might help.
'Aha' moment
Working together, Rose says they discovered that the insect produces proteins in its gut that break down the main kind of sugar, or carbohydrate, that the coffee plant uses to store energy. Those sugars are called mannans, and the proteins that break it down are called mannanases.
?So we thought, ?Aha. This is interesting,'" Rose says. "This looks like a potential mechanism. If this thing can have mannanases in its gut, it can digest the carbohydrates and chew its way in.?
Rose says there was just one problem.
?Insects don?t seem to have mannanases. We came across no other example in the literature or any of the DNA sequence databases of an insect that has a mannanase.?
Gut bacteria
Insects may not have these proteins, but the bacteria that live in their guts do.
Bacteria help all kinds of creatures - from insects to humans - digest their food. Rose and his colleagues thought maybe what they were seeing was just bacterial contamination.
But it wasn't.
?We confirmed through a number of different techniques that no, in fact, this gene actually is in the genome of the insect," he says, "and yet has all the signatures, all the sequence that looks exactly like a bacterial gene.?
How that bacterial gene got into the insect?s genetic material, or genome, is not clear, though Rose and his colleagues have a few ideas to test.
Enormous advantage
They think the beetle acquired the bacterial gene after humans domesticated the coffee bush and began growing it in larger plantations. With all those coffee beans around, Rose says, ?anything that has a mannanase that allows it to drill into this bean [would] be at an enormous selective advantage.?
It certainly has been an advantage for the coffee berry borer. With the help of that bacterial gene, it can live on a diet based entirely on coffee beans.
Yale University evolutionary biologist Nancy Moran says these kinds of gene transfers may be rare but important events that help organisms adapt to new environments.
Not so unusual
Just a few years ago, she and her colleagues were studying another plant pest, the aphid. Aphids produce colored chemicals that serve as camouflage and sunscreen. The researchers discovered that the genes for the proteins that make those chemicals came from a fungus.
?There?s a tendency when people find something that seems very unusual and strange at first, often it does turn out that it?s not that unusual and that it?s actually more widespread,? she says.
It is unclear just how widespread it is. Moran says she does not know of any cases farther up the food chain - of genes jumping from microbes to mammals, for example. But for the coffee berry borer at least, a little bacterial DNA seems to have made all the difference.


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It's a sound that's difficult to forget — like a baby screaming. But when Cedar Avenue resident Shirley Braley heard it, she suspected it was something else. "They have this really hair-raising screech," Braley said. What Baley heard, she believes, was a fisher — a weasel like animal that according to Mass Audubon is on the rise Eastern Massachusetts.
It's a sound that's difficult to forget — like a baby screaming. But when Cedar Avenue resident Shirley Braley heard it, she suspected it was something else."They have this really hair-raising screech," Braley said.
What Baley heard, she believes, was a fisher — a weasel-like animal that, according to Mass Audubon, is on the rise in Eastern Massachusetts.Braley said she not only heard one in May, she saw one.
"It came across Cedar Avenue and into the yard, walked around the back of the house and kept going," Baley said. "It was about 2 feet long and a fluffy tail, small head and a really skinny body."
What Baley saw matches the description of a fisher, an animal that only until recently was a rare sighting in Massachusetts. It's a carnivore known for eating other animals of its size, including rabbits, squirrels, raccoons and, occasionally, cats. Coyotes, it seems, aren't the only predators who like cats.
Officially, fishers aren't on the map in Arlington yet. Animal Control officer Tom Quintal said he hasn't seen one himself. But, he said, that doesn't mean they aren't here.
Arlington resident Dave Wydell's cat had an encounter with a fisher — one that if Wydell hadn't stumbled upon could have meant the end for the feline.
Wydell heard a commotion outside his door one evening last week. When he went to see what it was, he was greeted by a thin, bushy-tailed weasel-like creature battling his cat.
"It was in a standoff with my cat, and my cat was definitely putting up a good fight," Wydell said.
He retrieved the cat and brought it inside, but not before the fisher made a second impression.
"One of the things raccoons do when you chase them away is that they just keep running," Wydell said. "This thing stopped about midway down the steps and turned around like it was going to come at me. It was definitely mean. I think I would have lost my cat in another 10 to 15 seconds."
Neighboring Belmont has had several reported fisher sightings and one that was undisputable — a dead fisher, which was struck by a car.
"They're probably the most illusive of any wild animal, and they're also the most deadly when it comes to your pet," Quintal said.
Braley's home, which is near the Belmont boarder, has been a virtual parade of wildlife lately. She said she recently saw three raccoons walking out into the street in the middle of the day, and a couple of days ago, a possum waddled through her yard.
But at least one local critter that has nabbed a few headlines in recent years appears to be on the decline.
"The coyote issue has really seemed to dry up this year," Quintal said. "If you noticed, there are a lot more rabbits, a lot more squirrels and a lot more of the small varmint out there."Why the shift in sightings?
Quintal says he believes it has a lot to do with education and residents working to eliminate the coyote's food source.
"The food is what drives the coyote, period," Quintal said. "We didn't bring them to the turkey dinner, we made them work for their dinner."
Quintal also recommended keeping pets indoors and being aware that bird feeders also attract wildlife.
As to where the coyotes were coming from, Quintal said he believes most that have been sighted in Arlington were just here to eat. Most of them, he believes, were coming from the Winchester Golf Course and venturing into Arlington for food.
Quintal said if you do run into a problem with local wildlife, call the authorities; it is illegal for residents to relocate wildlife in Massachusetts.
As for Braley, she's thinking twice when it comes to letting her pets outdoors.
"We have three house cats," she said, "and since I saw that [fisher], I've been very careful about keeping them in the yard."
Noah R. Bombard can be reached at firstname.lastname@example.com or at 781-674-7726.


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Australian Society of Legal Philosophy Conference 2013
16 August 2013 to 18 August 2013
To register and make your secure online payment, please CLICK HERE
The Julius Stone Institute of Jurisprudence, Sydney Law School is pleased to host the upcoming Australian Society of Legal Philosophy Conference. The conference, held at the University of Sydney from Friday 16 - Sunday 18 August, will feature papers from various fields of legal theory.
Conference Speakers
Professor Brian Leiter, Karl N. Llewellyn Professor of Jurisprudence and Director, Center for Law, Philosophy, and Human Values, University of Chicago
Professor Emilios Christodoulidis, Professor of Legal Theory, University of Glasgow
Professor Wojciech Sadurski, Challis Professor in Jurisprudence, Sydney Law School, University of Sydney
Book Symposium:
The book symposium will feature two titles;
Forms Liberate: reclaiming the jurisprudence of Lon L Fuller
(Hart Publishing, 2012) by Kristen Rundle, Lecturer in Law, The London School of Economics and Political Science;
Philip Selznick: Ideals in the World
(Stanford University Press, 2012) by Martin Krygier, Gordon Samuels Professor of Law and Social Theory at the University of New South Wales
Conference Program
To download a copy of the draft program, please click here
Full Fee $250
Alumni $200
Student $125
Conference Dinner: $75 per person
Location: Sydney Law School, Building F10, Eastern Avenue, University of Sydney
Contact: PLaCE Coordinator
Phone: 02 9351 0429


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Indian dances and music were not only seen as ways to celebrate, but also as offerings of worship and thanks giving to the deity. All the dance forms were structured around the nine 'Rasa' or emotions, Hasya (happiness), Shoka (sorrow), Krodha (anger), Karuna (compassion), Bhibatsa (disgust), Adhbhuta (wonder), Bhaya (fear), Viram (courage) & Shanta (serenity).
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Here's a much needed re-rip of this wistful, yet contemplative, solo set of Persian piano compositions by Javād Ma'roufi. Golden Dreams is a longtime personal favorite from my collection, highly recommended, we'll say, for any other homeless wanderers who've found solace in the sounds of Tsegue Maryam Guebrou. Romantic regional piano solos; Bartok's Romanian Folk Dances, as another example, are slowly becoming a strong fascination, here. Do any discerning readers out there have further recommendations?
Javād Ma'roufi -- Golden Dreams & Other Romantic Melodies (Iran, 197x / SARLP-500)
Side A
1. Prelude no. 1
2. Prelude no. 2
3. Prelude no. 3
4. Prelude no. 4
5. Prelude no. 5
Side B
1. Jila
2. Golden Dreams
3. Kou Kou
4. Fantasie on Armenian Theme
5. Fantasie on La Minor


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The Central Connecticut volleyball team picked up its second win of the season and now stands 2-4 overall after a 3-0 victory over San Jose State on Saturday night. The match was the final match for CCSU in the Sacramento State Invitational this weekend.
Earlier on Saturday the Blue Devils dropped a 3-1 match to the host Hornets of Sac State.
In Saturday night's win over San Jose State sophomore Heather Trueman led a solid offensive attack for the Blue Devils with a match-high 14 kills and only three errors, hitting .289 in the victory. Freshman Cassidy Stankowski hit .348 with 10 kills and just a pair of errors.
Central won the first set 31-29, the second 27-25 before pulling away 25-16 in the third and final frame.
Freshman Brooke Schwab had eight kills and hit .467, helping the Blue Devils hit .308 for the match after notching just 11 errors and 44 kills.
Sophomore Makenna Lommori had 35 assists in the three-set win. Freshman Rachel Fish had a team-high 10 digs. Senior Amalia Ashley added nine digs and Trueman had eight to go along with two solo blocks and six block assists.
In the 3-1 loss to Sac State in the opener on Saturday Trueman had 13 kills. Sacramento State won the first set 25-22, but the Blue Devils responded with a 25-23 win in set two. The Hornets bounced back to win set three 25-9, followed by a 25-20 score in set three.
Lommori led the offense for the Blue Devils with 37 assists, she also added five kills. Schwab had 10 kills and a block. Senior Veronika Ban added seven kills and four digs.
The Blue Devils will travel to Dartmouth to play in the Dartmouth Big Green Invite next weekend. The following weekend Central will host its annual CCSU Blue Devil Invitational.


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Myths and realities about Alzheimer's disease
Myths and misconceptions about Alzheimer's disease abound - what it is, who gets it, and how it affects the people who have it. These myths stand in the way of understanding the disease and helping those affected.
Myth: If I'm diagnosed with Alzheimer's disease, it means my life is over.
Reality: If you or someone you know is diagnosed with the disease, you can live meaningfully and actively for many years. Eating a heart-healthy diet, exercising regularly, staying socially connected and doing things that challenge your brain also help slow disease progression. While medications may not work well for everyone, they are most effective in the early stages of the disease. That's why early diagnosis is important.
Myth: My mother had Alzheimer's, so I'm going to get it too.
Reality: Familial Alzheimer's disease accounts for less than 5% of all cases of Alzheimer's disease.
Myth: Alzheimer's is a disease of the elderly.Reality: Alzheimer's disease is a progressive, degenerative disease of the brain. It most often occurs in people over 65, but can affect people in their 40s and 50s.
Myth: There's a cure for it.
Reality: Alzheimer's disease remains incurable. However, medications, support and care early in the disease can help manage symptoms and improve quality of life.
Myth: Memory loss means Alzheimer's disease.
Reality: Not necessarily. You may experience trouble with your memory as you age. However, if memory loss affects your day-to-day ability to function, communicate or is accompanied by a decrease in judgment or reasoning ability, it's best to see your doctor immediately.
Myth: Aluminum causes Alzheimer's disease.
Reality: There is no conclusive evidence that shows this.
Myth: Alzheimer's disease can be prevented.
Reality: No single treatment can prevent it. Exercising your mind and body, eating a heart-healthy diet, reducing stress and staying socially active may all help reduce your risk.
Myth: Taking supplements can prevent it.
Reality: There have been many studies on vitamins E, B, and C, gingko biloba, folate and selenium in preventing dementia. The findings have been inconclusive.
Download our brochure (print-friendly version) for more details on myths and misconceptions.
The Alzheimer Society would like to put an end to the myths surrounding Alzheimer's disease.
Learn about the disease.
Seek help.
Treat people with the disease with respect.


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European experts operate Apollo tracking network
In 1969, Valeriano Claros-Guerra was one of a new generation of Spanish engineers trained by NASA to operate the tracking stations supporting Apollo. For the first moonwalk, he helped ensure that Houston controllers could communicate with the astronauts on the Moon.
In 1953, Spain signed an agreement with the American government for basing US military forces in the country, which also included provisions for establishing satellite support facilities. In the early 1960s, NASA started building ground tracking stations, initially at Maspalomas, Canary Islands, for the Mercury and Gemini missions, and at Fresnedillas, Madrid, as well as Deep Space Network (DSN) stations at Robledo de Chavela (DSS-63) and Cebreros (DSS-62), both near Madrid.
For the Apollo Moon missions, it was determined that a separate Manned Spaceflight Network (MSFN) of tracking stations would be necessary, backed up by the DSN stations, particularly for the highly directional and low-power communications sent by the astronauts from the Moon's surface. By 1964, NASA had started building a MSFN station as an extension to the existing facilities at Maspalomas, with Spain's Instituto Nacional de Técnica Aeroespacial (INTA) serving as the Spanish partner.
Training local experts
As with previous space infrastructure projects with NASA, the idea was that Spain would support building the NASA facilities, while local engineers would be trained by NASA experts in the practical knowledge needed for the development, operation, maintenance and testing of the network.
"Spain was lucky," said Valeriano Claros-Guerra, who arrived at the Maspalomas MSFN station in February 1969 to work for NASA as an INTA-paid graduate engineer. He says that geography and geopolitics combined to ease Spain out of the isolation that had fallen on the country.
"We could benefit from the training and experience of NASA, while building up world-class tracking facilities that could later be taken over by Spain. Now, some 50 years later, Spanish tracking facilities are part of ESA and directly contribute to Europe's missions and activities in space."
'On console' at Maspalomas 40 years ago
Claros-Guerra clearly remembers the events of forty years ago. For the Apollo 11 Moonlanding and first Moonwalk, Maspalomas station was the real-time, 'hot' back-up for the MSFN station at Fresnedillas, Madrid. On 19 July 1969, he was working on the station's management console, controlling the voice and data circuits going back to Mission Control in Houston.
"I was on shift from 1600-2400 UT - the astronauts were just getting ready to exit the lunar lander when I finished, so there was no way I was going home! I stayed to see what happened and the first step was taken at 02:56 UT, 21 July.
I also helped monitor the controllers' voice communications between Spain and Houston; the circuits were sometimes very noisy and the Houston guys all spoke with Texan accents, so it was important to have extra 'ears' to make sure we understood their instructions," said Claros-Guerra.
Spanish experts help ESA build the ESTRACK network
In the following decade, local experts like Claros-Guerra helped establish the ESTRACK ground station network for the then-new European Space Agency.
In 1975, NASA closed out the Maspalomas MSFN station. But starting in the early 1980s, ESA's Earth observation (EO) missions needed tracking support and Maspalomas was reopened by the Spanish government, with INTA as the local operator. The station supported Landsat and ERS-1, and several antenna terminals were built, including the current largest, the 15m ESTRACK station, in 1991.
"ESA, established in 1975, was starting from scratch with its missions and had very limited tracking resources. Spain had a lot to offer. ESA established the Villafranca tracking station in 1978, headed by another Spanish ex-Apollo team member, Andrés Ripoll (who was appointed Head of the ESA Astronaut Centre in 1989), and me, as INTA Maintenance and Operations Manager, and it made sense to reopen Maspalomas to support the EO missions," said Claros-Guerra.
He adds that Spain had a pool of talented, experienced engineers thanks to the NASA days, and this is one of the most important benefits to ESA stemming from the Apollo era. "Some had already left to join ESA's European Space Operations Centre, in Germany, including the late Felix Garcia-Castañer, who went to ESOC in 1975 and served as the Centre's Director from 1991 until 1997."
"But we've always been strong in this regards - I think you can say that the knowledge acquired by engineers in Spain with NASA was definitely beneficial to ESA in later decades."
Knowledge acquired by engineers in Spain with NASA was definitely beneficial to ESA in later decades.
Valeriano Claros-Guerra served as INTA Deputy Director and as Operations and Communications Supervisor at Maspalomas Tracking Station, part of NASA's Manned Spaceflight Network on Grand Canary Island, from 1969 to 1975. He supported a number of space programmes, including Apollo, ERTS (Earth Resources) and Skylab. He joined ESA in 1989, serving as Director of the Villafranca del Castillo Tracking Station and as ESA's Representative in Spain, until 2004. In his final year with ESA, he served as Station Manager at Cebreros station. He retired from ESA in 2005.
Editor's notes
Access in-depth interview with Claros-Guerra here.
The Villafranca del Castillo Tracking Station has since become ESA's European Space Astronomy Centre (ESAC) hosting not only ESTRACK stations but also scientific operations centres for ESA's astronomy and Solar System missions, along with their scientific archives.
ESA's core ESTRACK network comprises 13 terminals at nine stations in six countries: Kourou (French Guiana), Maspalomas, Villafranca and Cebreros (Spain), Redu (Belgium), Santa Maria (Portugal), Kiruna (Sweden) and Perth and New Norcia (Australia).


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Hellenic Post – ELTA, asks us to inform the designated operators of other Union member countries that, since the end of June 2017, it has been applying new customs procedures under a new memorandum of understanding with customs authorities.
These new procedures affect both international and domestic mail collection and delivery.
Hellenic Post will be acting as a direct representative of customs authorities. The new customs procedures, including the use of new information systems, will facilitate and improve customs clearance time.
However, the implementation of these new procedures will require an adjustment period. It is reasonable to assume that, during this adjustment period, there may be some delays in the handling of inbound postal dispatches and delivery of items subject to customs clearance.
Hellenic Post thanks designated operators for their understanding.


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Swimming & Diving Falls at Cal
TUCSON, Ariz. – The Arizona men's and women's swimming and diving teams fell on the road to California at the Spieker Aquatics Complex on Saturday afternoon. The women were defeated by a score of 190-109, while the men fell 206-92.
On the women's side, the Wildcats got off to a strong start to the meet as freshman Tjasa Oder took first-place in the 1000 freestyle with a time of 9:57.13, out-touching Catherine Breed of Cal by more than 12 seconds.
The big winner for the Wildcats on the day was sophomore Emma Schoettmer as she took home top honors in the 100 breast with a time of 1:02.27 and in the 200 breast with a time of 2:13.30.
Ashley Evans had an impressive showing in the 200 fly as she won first-place with a time of 2:00.35.
Kevin Cordes continued his dominance as he won the 100 breast in 52.92 and the 200 breast with a time of 1:56.64.
In diving, freshman Michal Bower kept her momentum going as she won the 3-meter competition with a score of 297.30. Meanwhile, on the men's side, Rafael Quintero took home first-place in the 1-meter with a score of 372.08 with teammate Carter Craft placing second with 296.70 points. Quintero also dominated the 3-meter competition as she scored 403.05 to earn first-place by more than 80 points.
The Wildcats return home to host a two-day dual meet against Texas on Friday and Saturday. Friday's action is set to begin at 4 p.m. with the meet on Saturday beginning at 10 a.m.
For continued coverage of Arizona Wildcat swimming and diving, visit ArizonaWildcats.com and be sure to follow the team on Twitter @ArizonaSwimming.


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Black holes lead a double life, simultaneously the dark, enigmatic, hairless consequence of general relativity and the powerful engines lurking at the hearts of galaxies with cosmological consequences.


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Let's Blather/Cower All Over Neverending Nightmares
Night Terrors
We brought you word of Retro/Grade creator Matt Gilgenbach's Neverending Nightmares a while back, and the pitch definitely didn't tiptoe lightly on the heartstrings. In short, Gilgenbach has spent his whole life struggling with obsessive compulsive disorder and depression, and when Retro/Grade's reverse-shmup antics only succeeded in rewinding money right out of his bank account, his personal demons began haunting him worse than ever. Neverending Nightmares is a psychological horror game born of those miserable experiences, an attempt by Gilgenbach to both expel and explore them. With the game's Kickstarter winding down (and still in need of a bit more aid), I thought I'd play through its gruesomely gorgeous demo and discover just what sort of darkness lies inside. Also, I am a whimpering coward and I waited until nighttime to record. Inevitably, I start freaking out and babbling to myself like a lunatic, as all sensible, sane adults do in order to keep calm. Now if you'll excuse me, I'm going to go find a corner and just, er, breathe for a while. Yeah, that sounds nice.


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211 N. East Street | Mason, Ohio 45040 |(513) 398-0474
In Mason, our vision and mission aren't static. We continuously evaluate these living documents to ensure we're meeting students' needs.
In April 2013, parents and community members helped develop the district's vision and bold steps in a Town Hall. Our community has shared many consistent themes about what it values in its schools: high quality academics including a wide variety of Advanced Placement courses, engaging elective options in the arts at the elementary and secondary level, athletics, gifted and special education programming, diversity, world language offerings, and frugality.
Growing Greatness Together!
To deliver excellence every day for all students by assuring high impact learning, engaging parents and community, providing a safe and nurturing environment, while maximizing cost-effectiveness and efficiency.
Integrity - Service - Excellence - Diversity - Innovation - Collaboration - Learning - Stewardship


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When skywatchers think of meteor showers during the month of December, they immediately think of the Geminids, which over the years have evolved into the most prolific and reliable of the dozen or so annual meteor displays that take place. And yet, there is also another notable meteor shower that occurs during December that, in contrast, hardly gets much notice at all: the December Ursids. The peak of this meteor display usually occurs on the night of Dec. 22 to Dec. 23.
While the Ursids would normally be difficult to see during this time because of bright light from the full moon, the rare upcoming total lunar eclipse may provide a special chance to catch a glimpse of the Ursid meteor shower.
Check this NASA lunar eclipse chart to see how visible the eclipse will be from different regions around the world.
The Ursids are so named because they appear to fan out from the vicinity of the bright orange star Kochab, in the constellation of Ursa Minor, the Little Bear. Kochab is the brighter of the two outer stars in the bowl of the Little Dipper (the other being Pherkad), that seem to march in a circle like sentries around Polaris, the North Star. These meteors are sometimes called the Umids, in a rather unsuccessful attempt to make clear that they originate from the direction of Ursa Minor, not Ursa Major.
Often neglected
The fact that Kochab is positioned so near to the north pole of the sky means that it almost never sets for most viewers in the Northern Hemisphere.
And since the Ursids seem to fan out from this particular region of the sky, you can look for these faint, medium-speed meteors all through the night if you care to. The fact that they reach their peak on Dec. 22 to Dec. 23, however, is not good news for prospective Ursid watchers in 2010, as this coincides with the first full night of winter, with a brilliant nearly full moon that will shine in the sky all night from about 5:00 p.m. local time onward.
This is unfortunate because the underappreciated Ursids "badly need observing," according to the British Astronomical Association.
That observers have neglected the Ursids is not surprising. Everything about them is wintry.
The Ursid meteor shower usually coincides with the winter solstice, and is best seen by polar bears since they come from near the celestial north pole. In contrast to the Geminids, which can produce up to 120 meteors per hour, the usual Ursid rate is but a fraction of that; generally speaking they produce about a dozen or so per hour at their peak.
The Ursids are actually the dusty debris shed by the periodic comet Tuttle 8P/Tuttle, which circles the sun in a 13.6-year orbit and was last seen in early 2008. On occasion, the Earth has interacted with a dense, narrow stream of particles shed by this comet, which has caused brief outbursts of Ursid meteors numbering in the dozens per hour, but no such interaction is expected this year.
The eclipse will help!
But don't cross the Ursids off your observing calendar just yet. As I noted above, this year they coincide with a brilliant almost-full moon, which likely will squelch visibility of most meteors. If only the moon weren't in the sky
But wait! The night before the Ursid peak (Dec. 20 to Dec. 21) is the long-awaited total eclipse of the moon. In fact, for 72 minutes, while the moon is completely immersed in the Earth's shadow, the moon will appear anywhere from 10,000 to 100,000 times dimmer and will allow many of the fainter stars and even the Milky Way to temporarily appear. [ Amazing photos of a total lunar eclipse ]
And possibly a few Ursid meteors too! Usually not many people would be outside on a cold late-December night looking up at the sky, but the eclipse will be the feature attraction that will draw many outdoors.
So if, while you're admiring the totally eclipsed moon, you happen to also catch sight of a few meteors streaking from out of the northern part of the sky, congratulations! You've probably caught sight of the Ursids.
- Top 10 Lunar Eclipse Facts
- The Best Leonid Meteor Shower Photos 1, 2, 3, 4
- How to Watch the Dec. 20 Total Lunar Eclipse
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